4 summer health tips to stay strong in hot weather

People use portable fans to cool down at 2025 Olive Young Festa in Seoul, May 22. Yonhap

Summer is already here. Korea is experiencing one of the hottest Mays on record. Scientists warn that this summer could be among the hottest ever globally.

Heat affects the body in many ways. It causes blood vessels to dilate, which can lead to lower blood pressure and force the heart to work harder to circulate blood. This may result in dizziness, nausea, headaches, fatigue and in extreme cases, even heart attacks if blood pressure drops too quickly.

Excessive sweating also causes the body to lose fluids and salt, disrupting its balance. The heat can reduce appetite and leave you feeling sluggish. That's why staying hydrated and keeping cool are crucial during the summer months.

Are you ready for the heat wave? The Korea Times has rounded up four practical tips to help you boost your immunity with the sweltering summer ahead.

1. Eat seasonal fruit for hydration, vitamins and minerals

Nutritionists say summer fruit is a delicious way to help your body stay cool while also supplying key nutrients.

Watermelon is a summer favorite for a reason — it’s about 92 percent water and loaded with vitamin C, which helps fight off fatigue and gives your immune system a boost.

Blueberries are rich in antioxidants and fiber. They help reduce inflammation, support immune health and improve digestion.

Plums are another great summer fruit, packed with fiber, antioxidants and minerals that support gut and bone health. They’re also a good choice for boosting immunity.

2. Avoid heavy carbs and fats

In hot weather, your appetite naturally decreases as leptin, a hormone that acts as an appetite suppressant, kicks in. Eating heavy meals rich in carbohydrates and fats can make you feel uncomfortable.

Instead, nutritionists recommend lighter proteins like fish and chicken, paired with plenty of vegetables, fruit and water. Sour-tasting drinks — like citrus-infused water or vinegar-based beverages — can also help stimulate your appetite.

gettyimagesbank

3. Take care of your sleep

Getting quality sleep is crucial for maintaining a strong immune system, but high temperatures can make it difficult to fall or stay asleep.

Experts recommend at least seven hours of sleep per night. During sleep, your body increases the activity of T cells, which fight virus-infected cells, and boosts the production of cytokines, proteins that regulate immune responses.

Use fans, keep your room dark and cool and avoid screens before bed to help your body wind down.

4. Stay active, but don’t overdo it

Exercise is important for staying healthy and can even help restore your appetite if you’re not eating well due to the heat. However, hard workouts in high temperatures can be dangerous.

Instead, opt for moderate activities like a 30-minute walk or a bike ride during cooler parts of the day, such as early morning or evening.